How does this sound to get Super fit.

jordan282

jordan282

jordan282

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Joined
4 Nov 2009
Posts
756
Training Regime:

Monday: Gym Session - Chest, Shoulders and Triceps
Tuesday: Circuit Training
Wednesday: Blood,Sweat and Tyres (extremely difficult circuit training)
Thursday: Circuit Training
Friday: Gym Session - Legs
Saturday: Rest
Sunday: Bike Ride and Gym Session - Back and Biceps

Eating Plan:

Breakfast: 2 eggs, 2 pieces of wholemeal toast or have a bowl of cereal
Lunch: Left overs from night before
Afternoon Snack: Sandwich
Dinner: Healthy meal (will try and have after gym exercise otherwise i will be starving)
After gym session: 2 scoops of whey protein with water.
Snack when i get back from work will probably consist of nuts or fruit

Wish me Luck current weight is 101kg and 24% body fat. Will update in 6 weeks.
 
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What is your current body composition and general strength gain or something specific?
 
Need more carbs and protein. Doing all that cardio is going to burn you out without the right amount of carbs.

Whats your back ground in fitness? How fit are you actually right now? Because jumping straight into a hardcore regime is going to be really tough... maybe even dangerous.
 
jordan282 said:
Training Regime:

Monday: Gym Session - Chest, Shoulders and Triceps
Tuesday: Circuit Training
Wednesday: Blood,Sweat and Tyres (extremely difficult circuit training)
Thursday: Circuit Training
Friday: Gym Session - Legs
Saturday: Rest
Sunday: Bike Ride and Gym Session - Back and Biceps

Eating Plan:

Breakfast: 2 eggs, 2 pieces of wholemeal toast or have a bowl of cereal
Lunch: Left overs from night before
Afternoon Snack: Sandwich
Dinner: Healthy meal (will try and have after gym exercise otherwise i will be starving)
After gym session: 2 scoops of whey protein with water.
Snack when i get back from work will probably consist of nuts or fruit
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There is no doubt that you will get stronger and fitter doing this! Well done if you can keep up with the training. I'd say go for it. Eat what you want and you'll feel a million dollars. :)
 
Seems a pretty decent all rounder to me. What's your definition of a Healthy meal? Wholegrains, Freshly cooked and protein heavy I hope. But yeah, If you manage to keep the pace, and keep strict to your diet plan, I can imagine you'll be seeing very nice results. I'd recommend Oatmeal with chopped banana just as an option, when you say cereal, It's a miracle breakfast if you ask me :p Also, Brocolli is the DADDY veg
 
Morba said:
What is your current body composition and general strength gain or something specific?
Click to expand...

I am 186cm tall and 101 kg in weight. I have a BMI of 28 and a body fat percentage of 24%. I am aiming for 10% body fat with a weight on 90kg. I plan to lose 11kg of fat and build 5 kg of muscle.

Robert1986 said:
Need more carbs and protein. Doing all that cardio is going to burn you out without the right amount of carbs.

Whats your back ground in fitness? How fit are you actually right now? Because jumping straight into a hardcore regime is going to be really tough... maybe even dangerous.
Click to expand...

I would say I am an average joe++. I can cycle like 20 miles round Wales (so very up and down) no problems and I was playing regular rugby up until a month ago.
 
wannabedamned said:
Seems a pretty decent all rounder to me. What's your definition of a Healthy meal? Wholegrains, Freshly cooked and protein heavy I hope. But yeah, If you manage to keep the pace, and keep strict to your diet plan, I can imagine you'll be seeing very nice results. I'd recommend Oatmeal with chopped banana just as an option, when you say cereal, It's a miracle breakfast if you ask me :p Also, Brocolli is the DADDY veg
Click to expand...

Healthy meal is defined as a protein source, carbs as either brown rice, pasta, potatoes and lots of veg or salad. making most of it from scratch.

I sometimes have oats, banana and milk instead of cereal :)
 
jordan282 said:
build 5 kg of muscle.
Click to expand...

Not going to happen when you're eating that little and doing that much cardio. Concentrate on the weight loss first then drop some of the cardio, up the calories and hammer the weights harder to build that 5kg.
 
icecold said:
I make that to be around 130-140g of protein...
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...How without knowing what he's eating :confused: He could be having 2 chicken breast for dinner, a full tin of tuna for lunch, And he could be eating a left over chicken breast from the night before, Then there's 2 eggs in a morning on top. Milk he has during the day, Protein shakes could be milk based also, His protein intake could be absolutely anything, he's not specified
 
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Breakfast: 2 eggs, 2 pieces of wholemeal toast or have a bowl of cereal
15g assuming large eggs.

Lunch: Left overs from night before
30g estimate.

Afternoon Snack: Sandwich
20g estimate. Unless you make a deliberate attempt to have a high protein sandwich this is probably where you'll end up.

Dinner: Healthy meal (will try and have after gym exercise otherwise i will be starving)
30-40g.

After gym session: 2 scoops of whey protein with water.
40g he states he has it with water.

Snack when i get back from work will probably consist of nuts or fruit
nothing worth adding...

So 145g assuming large eggs.

Yes, I am making some assumptions, but they are based on the following reasoning:
- most people aren't eating enough protein
- most people aren't aware of the protein content of food
- someone who only has two eggs for breakfast probably doesn't make an effort to eat enough protein
- eating more protein will not do him any harm with such a tough program, far better to have more than not enough when doing that much intense cardio.
 
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icecold said:
Breakfast: 2 eggs, 2 pieces of wholemeal toast or have a bowl of cereal
15g assuming large eggs.

Lunch: Left overs from night before
30g estimate.

Afternoon Snack: Sandwich
20g estimate. Unless you make a deliberate attempt to have a high protein sandwich this is probably where you'll end up.

Dinner: Healthy meal (will try and have after gym exercise otherwise i will be starving)
30-40g.

After gym session: 2 scoops of whey protein with water.
40g he states he has it with water.

Snack when i get back from work will probably consist of nuts or fruit
nothing worth adding...

So 145g assuming large eggs.

Yes, I am making some assumptions, but they are based on the following reasoning:
- most people aren't eating enough protein
- most people aren't aware of the protein content of food
- someone who only has two eggs for breakfast probably doesn't make an effort to eat enough protein
- eating more protein will not do him any harm with such a tough program, far better to have more than not enough when doing that much intense cardio.
Click to expand...

Is there any cheap form of protein that you would suggest to eat? I could add another 2 scoops of whey protein somewhere in the mix. Am i aiming for 200g of protein? 2g per kg i once read
 
200g is what I'd aim for with your routine to start out with.

Whey is the cheapest form of protein that I'm aware of, but it would be best not to rely on them. Cheap chicken breast/thighs are my staple, with the occasional whole chicken thrown in to fill pita bread for a few days. Eggs are also good, having 4 instead of 2 in the morning would be a good start. Essentially, cruise the meat section of the supermarket and see gives the best protein grams per £, paying attention to offers. If cost is a real issue there is no harm in resorting to shakes.

Obviously, you should pay attention to how you respond in the next few weeks and adjust accordingly.
 
Try this:
http://forums.overclockers.co.uk/showthread.php?t=18267349

Uses up a whole chicken, makes lunch for 2-3 very hungry or 3-4 not so hungry days. Make a nice low GI stuffing and that is an awesome meal. It isn't nearly as hard as it looks btw, all you need is a sharp knife and a learner chicken. Once you mess up your first real bad getting it all wrong, the second time you do it everything works out much better than expected :D. The whole process takes maybe 30-40 minutes of work which seems like a lot but when you consider how long the chicken lasts, you can see that the time starts to balance out.
 
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